©March 2019
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SAFETY PRECAUTIONS
CONSULT A PHYSICIAN IMMEDIATELY
Warning: before starting any exercise program consult your physician. This is especially
important for individuals over the age of 35 or persons with preexisting health problems. Read
all instructions before using any fitness equipment. We assume no responsibility for personal
injury damage sustained by or through the use of this treadmill.
How often you exercise:
You should exercise three to four times a week to improve your cardiovascular and muscle
fitness.
How hard you exercise:
Intensity of exercise is reflected in your heart rate. Exercise must be sufficiently rigorous to
strengthen your heart muscle and condition your cardiovascular system.
Only your doctor can prescribe the target training heart range for you. Before starting any
exercise program consult your physician.
How long you exercise:
Sustained exercise conditions your heart, lungs and muscles. The longer you are able to
sustain exercise within your target heart range, the greater the aerobic benefits. To begin
maintain 2~3 minutes of steady, rhythmic exercise, then check your heart rate.
BEGINNER TREADMILL PROGRAM
EXERTION LEVEL
DURATION
WEEK 1
Easy
6~12 minutes
WEEK 2
Easy
10~16 minutes
WEEK 3
Moderate
14~20 minutes
WEEK 4
Moderate
18~24 minutes
WEEK 5
Moderate
22~28 minutes
WEEK 6
Slightly higher or slightly lower 20 minutes
WEEK 7
Add interval training
3 minutes at moderate exertion with 3 minutes at
higher exertion for 24 minutes
TARGET HEART RATE ZONE
You do not want to workout at your maximum heart rate. The
recommended Heart Rate Zone is a percentage of your maximum
heart rate. Between 65% and 85% of your maximum heart rate.
* Lower limit of Target Heart Rate Zone = maximum heart rate X 0.6
* Upper limit of Target Heart Rate Zone = Maximum heart rate X 0.75
(This is recommended by American Heart Association. Before starting
exercise program, please consult your physician to understand your
physical situation)
220-your age = maximum heart zone
